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06-07-2007, 07:32 PM
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#1
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Registered User
Join Date: Apr 2007
Location: Ontario, Canada
Age: 21
Stats: 5'6", 160 lbs
Posts: 1,605
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To Arch or not to arch?
Well, I've been debating whether I should start using a powerlifting style of bench pressing or not? I looked around and some people say so then there are a ton of comments saying "oh it's horrible for your back", "if you're arching then you're using too much weight", or "you're trying to train your chest not your back".
Any comments?
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06-07-2007, 07:37 PM
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#2
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Wears tight genes
Join Date: Apr 2006
Stats: 6'0", 220 lbs
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If your butt is still on the bench then you are fine. This is not training your back. If you want to lift powerlifting style then adopt the other changes as well.
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06-07-2007, 07:41 PM
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#3
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Registered User
Join Date: Apr 2007
Location: Ontario, Canada
Age: 21
Stats: 5'6", 160 lbs
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http://youtube.com/watch?v=aUqlSsUCKfU
This guy has his ass off the bench but the thing is the day I tried arching it wasn't even that high. It was a slight arch I guess you could say.
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06-08-2007, 01:08 AM
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#4
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Registered User
Join Date: May 2007
Age: 21
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dont arc
and its not training your back
its snapping your back basically
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06-08-2007, 01:23 AM
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#5
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Reality Testing
Join Date: May 2007
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It depends what you want to do. Are you trying to lift as much weight as possible? Or are you trying to develop your pecs/tris/etc as much as possible? So basically, it's the powerlifter vs bodybuilder question.
It is true that arching does put stress on the back, but I don't think it's a very dangerous procedure. There is always a risk of injury when doing any lift; arching may be a bit worse than average.
__________________
No sir, I don't like it.
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06-08-2007, 01:26 AM
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#6
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Registered User
Join Date: Dec 2005
Location: United States
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arch your back and keep your butt down. its perfectly healthy and gives you more leg drive. that is of course if you are a powerlifter. bodybuilders lean towards inclines anyway so I dont consider flat bench a bb movement.
__________________
Powerlifting Journal
http://forum.bodybuilding.com/showthread.php?p=56572381&posted=1#post56572381
Bench 45 pounds 2 reps off of 6 boards (5 ply phenom interwoven with denom)
Deadlift 85 pounds 4 reps off knee high rack pins
Squat 95 pounds 6 reps box squats 16 inches above parallel (3 ply canvas suit)
BW 120
HT 5'8"
Arms 8 1/4
Chest 27
Legs 16
Waist 48
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06-08-2007, 01:35 AM
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#7
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amor fati
Join Date: Jan 2006
Posts: 24,838
BodyPoints: 60114
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Personally my back archs about 1 inch naturally when benching. I can't keep it flat, but my butt is always on the bench.
__________________
"Modern man is conditioned to expect instant gratification but any success or triumph realized quickly, with only marginal effort is necessarily shallow. Meaningful achievement takes time, hard work, persistence, patience, proper intent and constant self-awareness. The path to such success is punctuated by failure, consolidation and renewed effort. Personal reconstruction is art." - MFT
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06-08-2007, 03:08 AM
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#8
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2009 Mr.Internet
Join Date: Feb 2005
Stats: 6'1", 220 lbs
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I say arch baby!
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06-08-2007, 05:13 AM
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#9
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KNEES GO PAST TOES
Join Date: Aug 2005
Age: 23
Posts: 11,770
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arch if you want to lift the most weight possible and work the most overall muscles in your torso.
don't arch if you want to compeletly isolate your chest.
__________________
blind adherence to generalities of technique will only lead to failure for those whom which those generalities do not work
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